Brief Self-Regulation Breath Practice

A short guided practice to help calm anxiety, slow racing thoughts, and rebalance the nervous system. Using the 4-7-8 method, the body shifts toward a steadier, more settled state without effort or forcing. Especially helpful during stress, before sleep, or whenever you need a simple way to reset and reconnect with your breath.

Transcript

Welcome, I'm Veronika and in this short practice we will gently slow the nervous system by extending the exhale. There's nothing to force, We're simply guiding the breath into a steadier rhythm. Begin by finding a comfortable position, Sitting or lying down and take a brief moment to notice your body. Adjust if you need to. Before we begin the counting, Take a few natural breaths, Inhaling through the nose and exhaling slowly. Again, Breathing in and breathing out. One more time, In through the nose, Out through the nose. Now we'll begin, Breathing in through the nose for four counts. One, Two, Three, Four, Holding gently for seven, Two, Three, Four, Five, Six, Seven and slowly exhaling through the mouth for eight, Two, Three, Four, Five, Six, Seven, Eight. Again, Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, Exhale, Two, Three, Four, Five, Six, Seven, Eight. Continue, Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven and exhale, Two, Three, Four, Five, Six, Seven, Eight. One more round, Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven and exhale, Two, Three, Four, Five, Six, Seven, Eight. Now allowing the breath to return to its natural rhythm, No effort, Just noticing, Taking a moment to sense the body, Perhaps noticing a slowing, A softening or simply a shift in attention. Observe the quality of your breath right now, Your thoughts, Your energy. There's no right outcome, Just awareness. You may return to this practice whenever you need a reset before sleep, During stress or simply to reconnect with your body. Thank you for taking this moment with me.